Core training shows up in nearly every program. But does it actually help?
Coaches need clear evidence on what it actually improves.
This meta-analysis pooled randomized and controlled trials of healthy athletes to test how core training affects general (e.g., balance, core endurance) and sport-specific (e.g., speed, jump, COD, technical skills) performance.
Does adding core-focused training improve the performance qualities that matter for sport, and if so, which ones?
What Did the Researchers Do?
The researchers included, with variation by competitive level; semi-pros showed the most consistencyalthy athletes, 15–25 years, training and competing regularly at youth through pro levels.
Interventions
- Programs where core exercises were the primary focus or made up >50% of the work
- Core training was compared to traditional training or sport-only controls.
- Outcomes had to include a quantifiable performance test.
The team explored competitive level and training-duration protocols, but fragmentation of data limited definitive moderator conclusions.
What were the results?
Clear Wins
- Core training improves core endurance and balance, with substantial heterogeneity across studies.
Strength and Power
- Max strength: No significant improvements in maximal strength from core training alone.
- Jump: Near-significant effects on vertical jump; not a consistent difference across studies.
- Field skills: Limited or non-significant effects on speed, change of direction, flexibility, technical skills, and throwing performance.
By Level
- A subgroup example for balance showed an overall positive impact (SMD ~0.99), with variation by competitive level; semi-pros showed the most consistency, but single-study categories limit certainty.
What Does This Mean?
- Use core for foundations ⮕ Core training is valuable for postural control and trunk endurance, which underpin many tasks. Treat it as a support block, not a performance panacea.
- Chase specificity for sport outputs ⮕ For speed, COD, technical skills, and throwing velocity, prioritize task-specific or whole-body strength-power methods; the core block alone won’t move the needle much.
- Context drives response ⮕ Athlete level, training history, and program design moderate outcomes. Expect variability.
Limitations
- Heterogeneity & fragmentation: Protocols varied widely (4–24 weeks; 1–5 sessions/week).
- Population balance: Uneven distribution across competitive levels and limited female representation.
- Short follow-ups: Few long-term data to judge durability of gains.
Coach’s Takeaway
- Program the core with intent ⮕ Use it to build endurance and balance, then bridge to specific outputs with sprinting, jumping, COD, and skill work.
- Progress the stimulus ⮕ Anchor core work to movement outcomes you care about (e.g., anti-rotation under speed, trunk endurance under fatigue).
- Allocate time wisely ⮕ If you need faster athletes or sharper COD, invest most volume in sprint/COD mechanics + lower-body strength-power, keep core as a supportive (e.g. 10%)
I hope this helps,
Ramsey
Reference: Yu et al. (2025). The impact of core training on overall athletic performance in different sports: a comprehensive meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 17:112.
